Daily Protein Intake Requirements
Hey guys,
Have been doing a lot of research recently and have been looking around on several sites as I am interested in finding out what my daily protein requirements are. Every site says something different- some say to determine intake based on macros i.e. approx 20-35% of calories should come from protein, while others suggest consuming protein based on your weight i.e. 1g of protein per kg... Which method is better and more accurate? both methods for me give drastically different results- if i consume based on macros I end up consuming 2.5-3g of protein per kg of weight and this seems to much when compared to recommendations of approx 1.5g/kg of body weight when determining protein requirements based on body weight... :/ :S That also leads to the question of how much protein is too much? if i consume based on macros am i actually consuming too much protein based on my low body weight (as i am trying to gain weight my calorie requirements are high thus the macro method would mean high protein intake - possibly too high for my body weight)? does this (too much protein) cause any harm?
I want to start training to gain muscle/mass so any recommendations on how much protein i need would be much appreciated - preferably with links or some sort of scientific 'evidence' back up to the recommendations.
Thanks heaps! :)